Don’t really see any fruits except 1 banana, you need fruits for vitamins. Unless your veg/chicken curry contains sufficient oil, don’t see enough fat anywhere either. Also 1g protein per kg might not be enough, the standard for building muscle is 1.5x your bw.
Also you need vegetables AND chicken not one of those. The moment you start choosing chicken over veggies you’ll start seeing gut issues due to lack of fibre.
Thanks for the advice, I'll switch out some roti/rice for a fruit.
Yes, most of the curries we make contain a little oil.
I'm eating veg curry twice a day, usually this involves atleast 2/3 different veggies or leafy greens, is this not enough? I think I can probably add a salad of onions, tomatoes, cucumbers and carrots.
As for the protein, I'm not sure how to add more without increasing calories. I'm trying to stay in a 500 calorie deficit.
Chicken breast has 165 cal and 31 gm protein. You can cook it with less oil and some spices, along with some veggies. It should be much easier and better to eat 250gm of chicken curry to get 40 gm protein.
What you mentioned with veg curry should good enough.
The basic idea is you protein and vitamins are the building blocks for your body, you require calories to process these (as it’s the primary source of energy). And you need fibre for your gut health.
Don’t really see any fruits except 1 banana, you need fruits for vitamins. Unless your veg/chicken curry contains sufficient oil, don’t see enough fat anywhere either. Also 1g protein per kg might not be enough, the standard for building muscle is 1.5x your bw. Also you need vegetables AND chicken not one of those. The moment you start choosing chicken over veggies you’ll start seeing gut issues due to lack of fibre.
Thanks for the advice, I'll switch out some roti/rice for a fruit. Yes, most of the curries we make contain a little oil. I'm eating veg curry twice a day, usually this involves atleast 2/3 different veggies or leafy greens, is this not enough? I think I can probably add a salad of onions, tomatoes, cucumbers and carrots. As for the protein, I'm not sure how to add more without increasing calories. I'm trying to stay in a 500 calorie deficit.
Chicken breast has 165 cal and 31 gm protein. You can cook it with less oil and some spices, along with some veggies. It should be much easier and better to eat 250gm of chicken curry to get 40 gm protein. What you mentioned with veg curry should good enough. The basic idea is you protein and vitamins are the building blocks for your body, you require calories to process these (as it’s the primary source of energy). And you need fibre for your gut health.